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Vitamin B12 comes better from certain foods. This is why people who have dietary needs may be at risk for a deficiency. Vegans and vegetarians sometimes have a hard time consuming enough vitamin B12 because many of the best foods that are high in vitamin B12 contain animal products. Low levels of vitamin B12 can trigger symptoms such as fatigue. Long-term disability can lead to loss of mobility and walking problems.
Vitamin B12, like all B vitamins, is soluble in water, which means the body expels from what it does not use.
It is therefore important to make sure you consume enough vitamin B12 a day.
According to the government's dietary recommendations, adults need about 1.5 mg of vitamin B12 a day.
Harvard Health offers a complete list of B12 foods that you can include in your diet – here are nine:
- Clams – 3 ounces contains 84mcg
- Liver – 3 ounces contains 70.7mcg
- Enriched cereals – 1 cup – 6mcg
- Salmon – 3 ounces – 4.9mcg
- Beef – 3 ounces – 1.5mcg
- Natural Greek Yogurt Fat Free – 6 oz – 1.3mcg
- Low fat milk – 1 cup – 1.3mcg
- Ham – 3 ounces – 0.6mcg
- Egg – 1 big – 0.6mcg
You should be able to get all the vitamin B12 you need by following a varied and balanced diet.
But if your diet lacks vitamin B12, you may want to consider taking a vitamin B12 supplement, on the advice of your doctor.
The Ministry of Health advises not to take too much vitamin B12 supplements, as this could be harmful.
Taking 2 mg or less per day of vitamin B12 supplements probably has no harmful effects.
The symptoms of vitamin B12 deficiency can be confused with less serious health problems.
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